Safety Barbell Squat

ExRx.net > Exercises > Directory > Glute > Exercise

                   
                   

Safety Barbell Squat

Instructions

Preparation

Standing facing safety barbell on rack upper chest height. Place hands on bar to each sides or on vertical rack bars. Position head in yoke with padded bar around shoulders. Dismount bar from rack and step back. Grasp safety handles (if available) or at end of yokes.

Execution

Bend knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Stand with or without assistance of arms, extending knees and hips until legs are straight. Repeat.

Comments

Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through fore foot and heel. Knees should point same direction as feet throughout movement. If handles are not available, horizontal bars on rack can be used for assistance if needed. Exercise can also be performed without holding onto supports. Also see Squat Analysis.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Synergists (with self assistance)

Dynamic Stabilizers

Stabilizers

Stabilizers (with self assistance)

Antagonist Stabilizers

 

Main Menu | Exercise & Muscle Directory | Workout Templates